How to Perform Splits Stretching Exercises

Performing splits are not an everyday activity for most people. But for those who are involved in gymnastics, cheerleading and martial arts, this is an important skill. Learning to perform the splits, either a front or side, is not impossible. But it will require up to several months of intensive training that especially includes stretching exercises, since splits are indeed advanced stretches.

Instructions

Difficulty: Easy

Strengthen the Legs With Seated Stretches

1. Sit on a bench or a firm bed with one leg straight in front of you and the other hanging down with the foot on the floor.
2. Bend forward at the waist with leg slightly bent, hold the ball of the foot and pull it gently back toward the body. Maintain this position for 10 to 20 seconds.
3. Hold onto the straightened leg on either side near the heel area. Exhale and lower your upper body toward the knee of the straightened leg, which will stretch the hamstring. Hold for 20 seconds.
4. Move to the floor and open your legs into a "V" position. Lower the upper body toward the floor in between your legs. Don't go any further than is comfortable. You should feel this stretch on the thigh area as well as the lower back.
5. Lie on back with your legs together and straight up in the air. The knees should be facing out towards the walls. Keep the legs straight and lower the legs down until you cannot go any further. You should be in a lying split position. Placing the hands between the knee and the ankle, press the legs outward while exhaling. Keep this position for at least 10 to 20 seconds.
6. Get down on your hands and knees and reach back with one hand and grasp the ankle. Holding the ankle tightly, use the hamstring and gluteus muscles to lift the exercising leg until it is parallel to the ground. Do not arch the back. This will work the upper thighs, groin and buttocks.
7. Sit on floor with one leg straight in front of you and the other behind you and bent. Bend forward with both hands and try to hold your ankle or foot. Once you take hold, bend forward again. Change legs and repeat.
8. Perform this series of stretching exercises at least 2 or 3 times.

Tips & Warnings

• Don't perform these stretching exercises without warming up the body. You can easily tear or strain muscles if you do not warm up.

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